15 Sneaky Sodium Foods that Sabotage Your Healthy Diet

Written by Christine Hein

Hello again! This is Christine here with a different kind of Sweet-Tooth Friday post; in fact, it’s down-right salty! Sodium made some controversial headlines recently, and as a healthy-eater I was shocked by how much my pantry was affected by the news.

No Deli-Meat, No Cheeto’s, No Problem?

Salt is an essential part of survival, and is extra important for distance runners. The recommended amount is only about a teaspoon per day, or 2300 milligrams. Most people eat at least twice that much!

The sneaky part is, only a small amount of this comes from actually using the shaker in the table. Seventy-five percent of salt intake comes from processed foods.

Two weeks ago, the Institute of Medicine released a report that recommends the FDA to regulate the amount of salt allowed in processed foods. They believe this will prevent over 100,000 deaths from cardiovascular disease and hypertension.

“Phew, I hardly eat any processed foods. I’m in the clear, right?”

Though I’m torn on the idea of there being a legal limit on salt, I breathed a sigh of relief knowing that the sodium issue wouldn’t really affect me. After all, I cook the majority of my meals at home.

But as I dug into my pantry and freezer, and took the time to look up the nutrition facts for my favorite take-out, I was hit with the salty reality.

Sodium fills my kitchen just like everybody else’s, even if disguised under my favorite natural brand names and organic labels. Anything below 5% of the daily value is considered low salt, and over 20% is considered high…but where does my snacking land?

Fifteen Sneaky Sodium Sources

Ingredients: A Salty Start

Sure, most of our dishes start with lots of fresh veggies, but what pulls it all together as a meal?

1. Kikkoman Less-Sodium Soy Sauce 575 mg sodium per 1 tbsp (24% DV)
Ouch, that’s for the reduced version too! I don’t think I could ever ditch the soy sauce, so try to use with a light hand and turn up the flavor with 5-spice and chilies instead.

2. Prego Traditional Italian Sauce 480 mg sodium per 1/2 cup (20% DV)
I choose Prego for the short, pronounceable ingredient list and reasonable price. I’ve been so busy reading labels to avoid corn syrup, I never even thought about checking the sodium level. The best solution is to do like my dad does, and make a big homemade batch and freeze in single serving portions.

3. Swanson Organic Vegetable Broth550 mg sodium per 1 cup (23% DV)

And that’s 1/3 less sodium than Swanson’s original version! Making your own broth is a lot cheaper, and you get to control the ingredients.

4. Canned beans430 mg sodium per 1 cup (18% DV)

Some people say rinsing beans removes up to 40% of the sodium, others say they need to be soaked in hot water to remove about 30%. Either way, it’s a lot more than dried beans. Save some time by cooking up large batches and freezing in two-cup portions.

5. Texas Pete Buffalo Wing Sauce500 mg sodium per 2 tbsp (21% DV)
A lot of sauces and condiments are saltier than you’d think. Load up your sandwich with more onions and other fresh fixins’ and layer on the heat with ground spices instead.

Snacks: Beyond carrots and celery

6. Grapenuts cereal290 mg sodium per 1 cup (12% DV)
Instead of reading the back of the cereal box, take a gander at the nutrition facts next time! Most are a sugary, salty mess. Try Bear Naked All Natural Fruit and Nut Granola, for no sodium but lots of taste, or make my flax granola.

7. Nature’s Promise Organic Mac and Cheese570 mg sodium per 1 cup prepared (24% DV)
Ah ha, I thought I was special by avoiding the dreaded blue box. Still, powdered cheese sauce is…well, what is it exactly? Drizzle whole-grain macaroni with olive oil, dried herbs, and a sprinkle of sea salt for a just-as-quick snack.

8. Blue Diamond Jalapeno Smokehouse Almonds180 mg sodium per 1 oz (7% DV)
Remember, if it looks too good to be true, check the serving size! I know I’m guilty of eating much more than an ounce at a time. Get your tastebuds used to the joys of raw nuts, or grab some smoked paprika and season them yourself.

10. Kashi Frozen Veggie Chana Masala690 mg sodium (29% DV)
At least that amount is for a whole meal instead of a snack! Chana masala does in fact freeze wonderfully, so make your own large batch and freeze it yourself! Also try Amy’s 290 mg Light Sodium Burritos.

Eating-out: The Healthiest Stuff on the Menu

There aren’t always a lot of meatless options at convenience restaurants; these five are my standards around town when I forget to pack my lunch. If these numbers scare you, check out Matt’s post on vegetarian lunches for some better options.

11. Taco Bell Fresco Bean Burrito1290 mg sodium (56% DV) Gulp…don’t even think of washing this one down with a sodium-rich soda!

15. Starbucks Farmer’s Market Salad470 mg sodium (21% DV)
Though technically “high” in sodium, it’s still less than a tablespoon of soy sauce! Use half the packet of dressing to lower the sodium even more.

Sodium haunts even the healthiest of diets. The more convenience foods you can make at home and freeze yourself, the better. When you buy packaged foods, look for sea salt as an ingredient instead of sodium benzoate and other forms of sodium used as a preservative.

So what do you think—would we all be a lot healthier if the government regulated sodium? Are mandated jazzercize classes next? No one will dare mess with the inherent saltiness of my pickles, olives, and capers…will they?

According to the Washington Post, one member of the Institute of Medicine Committee says “We can’t just rely on the individual to do something. Food manufacturers have to reduce the amount of sodium in foods.”

On one hand I find that statement insulting, but on the other I know I am someone with the knowledge, means, and most of all time to prepare my own healthy foods.

Do you think regulation is a good idea? Is your sodium intake undermining your attempts at a healthy diet?

Ever wished there was just a roadmap to guide you to the finish of your first marathon, starting from where you are now?
The No Meat Athlete Marathon Roadmap covers everything you need to know to train for and run your first marathon on a plant-based diet, including:

I do think salt should be regulated, though being a runner with low blood pressure I actually need to take in an obscene amount of sodium. It’s just how my body works. But I’d rather get that from sea salt than packaged products
.-= Evan Thomas´s last blog ..Blurt =-.

Evan, I just realized I forgot to ask you about the gluten-free thing you wrote in a comment two posts ago. What sort of symptoms do you see that made you realize it doesn’t work for you? Does it affect your running? I’d like to know what to look for.

Thanks for giving me insight on how sodium can be so easy to overconsume.

As for whether there should be a legal limit, I’d also be concerned about the government overstepping. People can figure things out for themselves.

But again, until this article, I had no idea how risky my diet was in terms of sodium intake. I thought that I didn’t have to worry about it.

Now, would you object to FDA-required nutrition labels that warned you specifically if the percentage of your daily level of sodium was relatively high? I think I’d appreciate something for sodium along the idea of regulation in terms of indicating food as low-fat, less fat, reduced fat, etc. but for sodium intake.
.-= GBGames´s last blog ..Encourage Creativity: Addicube =-.

I would be happier with labels than straight-up regulation. There are guidelines already in place for sodium labels: low sodium is 140mg or less, reduced sodium is 25% less sodium than original product, and light in sodium is 50% less than usual.

I think it would be better if they all went by a certain mg standard instead of compared to the original product, and all packaged products above 20% DV were labeled as such.

I mostly eat at home and have controlled sodium and never eat junk food (not even frozen vegan meals!) but still, I’m sure even without the cheese and meat subbed with beans the Crunchwrap supreme isn’t a good choice.

The taco bell website http://www.tacobell.com/foodfacts says that none of their products contain lard, and also that the enzymes used in the cheese, tortillas, and flatbread are not from an animal source. However, the sour cream contains animal-based gelatin.

I hope the gov’t doesn’t regulate sodium… I have super low blood pressure like the above cemmentor and was told by my doctor to eat tons of sea salt as well! I would be amused by gov’t mandated jazzercise classes though. Might add a little pizzazz to my work day…
.-= Catherine´s last blog ..No more training plan! =-.

I’m totally diggin the new header! (perhaps its the new shade of green I’m partial to..) are the shirts going to reflect the new header?? (sorry if you already said that – it’s been a long week over here!) 😉

My blood pressure is relatively low (I’m not sure what “very low” means according to those of you whose doctors have given the OK on salt) and I’ve never been told to eat more salt or anything of that matter. I do drink an awful lot of water and hardly eat anything processed; sometimes I fear I might not be getting enough sodium or flushing too much out. Anyone know how to tell?

And I think that the food industry should make an attempt to slowly decrease the amount of sodium so that it doesn’t interfere with the taste consumers are looking for while at the same time finding the optimum balance between taste and health so that both parties can be in agreement.
.-= Daniel´s last blog ..A Change of Pace =-.

Matt, great post. I just linked to it and reposted a portion. Hope you don’t mind.

I spent two months researching the sodium content of all entrees at the 25 highest volume restaurant chains (results on my blog) and found that more than 3/4 of ALL entrees have more than one-third of your daily recommended sodium intake. In fact, half of all entrees contain more than 50% of DV. I come down on the side of regulation at some level, because sodium is contributing to the health care cost crisis that is crippling our economy. I get the “personal responsibility argument”, but there just aren’t even options to go low sodium at this point. If I’m determined to eat out low sodium, I’m looking at a smoothie or maybe fish at Red Lobster, and there’s not much more out there, currently. So whether it’s government or consumers, somebody is going to have to pressure restaurants to provide those truly healthy choices.

Alan, thanks for linking and posting a bit on your site. Definitely not a problem!

I should redirect the credit to my sister, Christine, who writes all the Friday posts on No Meat Athlete. She usually posts recipes for healthy desserts, but she’s also interested in nutrition and especially the legal issues surrounding it.

Good for you spending 2 months researching something for a blog. If everyone did research like that (or even a few days’ worth), blogs wouldn’t have the bad name they’ve acquired!

That’s very true. What I’ve noticed is that even though people may be aware of the high sodium content in foods, they don’t necessarily know WHY it’s bad for them (in exaggeration). I’m not sure regulations should be the first step as much as raise awareness on the potential health dangers of a high-sodium diet. Great site!

Salt really is everywhere! You don’t even realize it because you think you may be eating healthy, but it contains so much salt. I actually enjoy less salt, and am so glad the FDA is regulating that now. This was a great post!
.-= Lauren @ Eat, Drink, and Be hopeful´s last blog ..WHAT A DAY Plus GIVEAWAY! =-.

Salt is a consideration in my household because my husband has high blood pressure. I think it’s important even if you don’t have HBP…especially if you’re trying to lose weight. Why see the added water retention on the scale, you know?

There are low salt versions of a lot of things, such as canned beans (Goya makes a premium version of some of their beans with less than 150 mg per serving), and broths.
.-= Jenn @ Watch My Butt Shrink!´s last blog ..GRUVE Giveaway! =-.

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